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Friday January 20 2017

NEWS:

Be sure to check out CrossFit Hamilton’s Instagram @crossfithamilton

Drill 1: False Grip Ring Row

Drill 2: Strict Knees to Elbows

Drill 3: Stability Above Rings / Bar

Drill 4: Kipping Swing Bar/ Rings

WARM-UP:

As apart of the warm-up, spend 10 minutes completing:

Muscle Up Drill 1 and 2.

WOD:

Part 1:

Build to a 3 rep Hang Squat Clean in 12 min.

Part 2:

5 rounds for Time:

3 Hang Squat Cleans #185/125

10 Burpee Box Jumps #24/20

FORMAT:

*Score 1: Part 1 Load

*Score 2: Part 2 Score

*Part 2 should be approximately 70-80% of Part 1. 

*Sub 5 Burpee Ring or Bar Muscle ups for the Burpee Box Jumps

 

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